Seated Commando Pull up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back, Waist
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Biceps Brachii, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Commando Pull-up
Visualised Target Muscle Groups
Front
Back
How to: Seated Commando Pull up
- Sit at the edge of a sturdy surface, like a bench.
- Grip the pull-up bar with both hands slightly wider than shoulder-width apart.
- Hang with your arms fully extended and your legs bent at the knees.
- Pull your chest towards the bar, leading with your elbows.
- Lower yourself back down in a controlled manner.
- Repeat for desired repetitions.
Common Mistakes
- Using momentum instead of muscle strength.
- Not fully extending your arms at the bottom.
- Neglecting to engage the core.
Modifications
- Place your feet on the ground for added stability if needed.
- Use a band for assistance if struggling with the full movement.
Tips
- Engage your core to stabilize your body during the movement.
- Avoid swinging your body; use controlled movements.
- Focus on pulling with your back muscles rather than your arms.
Seated Commando Pull up Alternatives
Tags
back
strength
upper body
bodyweight
core
pull-up
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